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Raise a glass on world milk day- South Africa

It is recognised more and more that the health effects of milk and dairy foods go beyond that of their individual nutrients.

Milk and dairy products are full of nutrients, including high-quality protein, minerals such as calcium, potassium, phosphorus, magnesium and zinc, and vitamins A, B12 and B2. These nutrients work together in a unique physico-chemical structure, called the dairy matrix.

Milk is nutritiousThe critical role of the nutrients in food is undisputed. Diets, however, do not consist of nutrients and food components in isolation; people consume whole foods. Consequently, many countries have adopted food-based dietary guidelines. The dairy-related message “Have milk, maas or yoghurt every day” has therefore aptly been included in the South African food-based dietary guidelines. Consumption of milk and dairy is a tasty, convenient and affordable way to include the gap nutrients known to be deficient or marginal in the diets of the majority of citizens.

Celebrate world milk day on 1 June this year, reach for a glass of milk or amasi, enjoy some yoghurt or nibble on some cheese to make the dairy matrix work for you. Here are some ideas:

Have cereal with milk or flavoured milk at breakfast.Make a fruit smoothie using fresh fruit, yoghurt and milk.Enjoy cheese or yoghurt as a tasty snack.Have cold milk, flavoured milk or drinking yoghurt instead of cold drinks or energy drinks after sport.Add milk or amasi to soup or use them in a sauce.Stir smooth cottage cheese into soup or mashed potatoes.Enjoy fresh fruit and a few cubes of cheese.